Day 5 Macro- Day 3 Squat Challenge
Friday, January 15th, 2021
SWOD/SKILL:
At the top of the hour you will have 15 min to complete your day 3- 20 rep squat challenge. You will once again increase your weight by 5 lbs. You have plenty of time so make sure you warm up properly before going into your reps.
10 min EMOM:
Odd: 10x T2B
Even: Pick a skill to work on towards your goal
METCON:
5 RFT:
15x Thruster 135/95
400m Run
*MACRO CHALLENGE
Challenge DAY 5! If you still owe $25 (cash) for the challenge please bring that in. If you have any questions at all please feel free to ask or you can always ask questions on the private Facebook page “HEMI Macro Challenge.” Remember EVERYTHING must be weighed out and plugged into my fitness pal. KEEP UP THE GOOD WORK!
AB CHALLENGE:
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps
Below you have all 3 for the first week.
TABATA: 30:30 OR 40:20
Mountain Climbers
Hollow Hold
Plank Hold
Supermans
Bent Knee Wipers
AMRAP 9 MIN:
10x Burpees
10x v-ups or knees to chest
10x Plank Walkouts
10x Hollow Reach Thrus (each side)
10x Seated Leg Lifts (Single side for scale 5x each)
3 RNFT:
20x Rotating planks
20x Russian Twist
20x V-sit Slides
20x Abmat Situps
MOBILITY CHALLENGE:
Lower: 1 min each side (8 min total)
Pigeon
Groiners
Hammy Stretch
Pigeon
Upper: 1 min each
External Rotations Lifts (2 min total)
T-spine Rotation
*See video DEMO or ask coach for demo if needed.
UPDATES/EVENTS/REMINDERS:
*Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you!
*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you!
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